clubhouse chat: curve appeal

glute season graduated three weeks ago, and the question the club has asked most since is simple: what comes next? this. glute block 2.0 opens monday: four weeks, two sessions a week, the four moves you already know, weight added every week, and a retest at the end. the freshman gets a heavier bar, the thirty-something gets a plan that fits two evenings a week, and the member who has been squatting gardens and grandkids for fifty years gets her strongest season on purpose. when the first block graduated, we promised the sequel would be worth it. the science is below, and your first two minutes of homework are in the passed note.

the glow file

how often should women lift weights? twice a week covers it, and the science reads better than gossip. an nih-funded study followed more than 400,000 american adults for about two decades and found that women who exercised regularly cut their risk of early death by twenty-four percent, versus fifteen percent for men. women who did regular strength work did even better: a thirty percent drop in heart-related deaths, nearly triple the eleven percent men got. women also hit their peak benefit at about 140 minutes of exercise a week, less than half of what men needed. in plain terms: two focused strength sessions a week is not the starter plan, it is the whole plan, and block 2.0 is built on exactly that schedule. speaking of putting real money behind girls who lift.

the piggy bank

england's rugby football union put thirteen point six million pounds behind girls' rugby through its impact '25 program, and the results came back loud: forty thousand girls introduced to the game and a forty-nine percent jump in girls' club participation, on the way to one hundred thousand active female players by 2030. the eight-year-old got her first team, the uni club got real funding, and the women who played before anyone was watching got proof the game knows their worth. the week's flashiest sports receipt dropped wednesday, in a shoebox.

heard at the clubhouse

caitlin clark's first signature shoe is here: the nike caitlin 1 arrived october first in 'caitlin blue' and a cheeky 'warning code yellow'. the freshman set a drop alarm, the thirty-something remembers when sheryl swoopes was the only woman with a nike basketball shoe of her own, and the grandmother who watched title ix pass in 1972 knows exactly how long this box took to ship. nike's own numbers this week named performance sport the bright spot of the whole company, and the brightest performer in it is a woman. the sunshine page kept the streak going.

the sunshine page

win one: the 2026 nikon comedy wildlife shortlist landed this week, 56 finalists pulled from more than ten thousand entries, starring a california squirrel who dive-bombed a great horned owl three separate times and an alberta moose caught mid-sneeze, all of it raising money for the born free foundation. win two: eleven-year-old bodhana sivanandan of london just became the youngest woman grandmaster in chess history. somewhere a bishop is icing its ego. now dress for your own title shot.

the dress code

block 2.0 lives in the bottom half of your closet, so buy for squats: the form high rise seamless leggings in winter rose, eighty dollars, are high-rise so nothing slips at the bottom of a rep, seamless so nothing digs in, and squat-proof where it matters most. wear the rose, do the reps.

the passed note

your first assignment takes two minutes, tonight: ten slow squats, three seconds down, one second up, no weight. count how many feel smooth and write that number in your phone. that is your week-one baseline. monday, add load: a backpack with two books works until the dumbbells do. and if you joined the carry club on october first, good news, carry day already doubles as leg day. week four we retest, and the number in your phone gets to brag. bottoms up.

send this to a friend. that's how the club grows.

health is hot.